Are Deloads Actually Useless!? (Examining The Science)

Summary

In this video, Dr. Mike and Meno H. discuss the concept of deloading in training. They challenge the common belief of taking a full week off every eight weeks, arguing that it's unnecessary unless there's significant overreaching. They advocate for reactive deloading based on performance and muscle recovery, suggesting adjustments in training volume and frequency instead of a fixed schedule.

Takeaways

• 🏋️‍♂️ The concept of taking a full week off after every eight weeks of training is not necessarily required unless there is a significant overreaching phase.
• 🔍 Dr. Mike suggests that the idea of taking a week off is more of a Gregorian calendar bias rather than being evidence-based.
• 📚 Historically, some publications have suggested a week off after four weeks of hard training, but recent studies indicate this may not be the most effective approach.
• ⏱️ Muscle recovery times for trained individuals doing habitual workouts are typically 72 hours at most, not requiring a full week off.
• 🧠 High volume studies from Norway show that even with six sets per muscle group per day, recovery is possible within a day or less.
• 💡 Instead of a full week off, a reactive deload based on performance indicators is recommended, which can be more targeted and less time-consuming.
• 📉 If performance declines, it could be a sign of overreaching and an indication to adjust training intensity or volume for recovery.
• 🚫 Pre-planning deloads may not be necessary; instead, occasional deloads can be beneficial for managing systemic fatigue and motivation.
• 🛑 In cases of overreaching, a simple reactive deload model of taking off the rest of the sets for a particular workout can be effective.
• 🔄 If recovery is not achieved after a simple deload, further adjustments such as another reactive deload or a recovery half-week may be necessary.
• 🤔 The script also humorously addresses a hypothetical scenario involving aliens and the importance of convincingly treating a celebrity like a queen to save Earth.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is the concept of deloading in training programs, specifically the idea of taking a week off after a certain period of intense training and whether it is necessary or beneficial.

Who is Dr. Mike and what is his stance on the deload week?

Dr. Mike is a fitness expert who appears in the video script. He argues against the idea of taking a full week off as a deload unless it is specifically needed due to overreaching or high volume training.

What does Dr. Mike suggest as an alternative to a full week deload?

Dr. Mike suggests a reactive deload model, where instead of planning a deload in advance, you react to your progress and recovery needs, potentially taking off the rest of the sets for a workout if performance declines.

According to the script, what is the typical recovery time for trained individuals doing habitual workouts?

The script suggests that for trained individuals doing habitual workouts, the recovery time is typically 72 hours at most, and can be as little as a day if the volume is not excessive.

What is the Gregorian calendar bias mentioned in the script?

The Gregorian calendar bias refers to the arbitrary decision to take a full week off based on the structure of the calendar, rather than on scientific evidence or individual recovery needs.

What is the General Adaptation Syndrome mentioned by Dr. Mike?

The General Adaptation Syndrome is a concept that describes the body's response to stress, including the stages of alarm, resistance, and exhaustion. Dr. Mike uses it to explain that a decline in performance could indicate that the body has not yet fully recovered from the stress of training.

What does the script say about the idea of deloading every single muscle group?

The script argues against the need to deload every single muscle group unless they are all overreached at the same time. It suggests that targeted deloads for specific muscle groups that have been overtrained might be more appropriate.

What is the role of performance in deciding when to deload?

Performance plays a crucial role in deciding when to deload. If performance is going down instead of improving, it could be a sign that the individual has not yet recovered and might need a deload.

What is the concept of a 'reactive deload' as opposed to a 'proactive deload'?

A 'reactive deload' is a deload that is implemented in response to signs of insufficient recovery or declining performance, rather than being planned in advance. A 'proactive deload' is planned as part of the training program regardless of current recovery status.

What advice does Dr. Mike give for individuals who find their performance declining over several workouts?

Dr. Mike advises that if performance declines over several consecutive workouts, it might be necessary to take action by implementing a reactive deload, potentially skipping the rest of the sets for that workout or reducing the volume and intensity for a half-week.

How does the script relate to the idea of overtraining and undertraining?

The script suggests that for most individuals, the issue is more likely to be overreaching rather than undertraining. It emphasizes the importance of listening to the body's signals and adjusting training intensity and volume accordingly to avoid overtraining.